3/16/2012

''Bench Press 3-3-3+ & Dodge This'' (03.16.2012)

Everyone seems to be putting the 12.4 WOD up on a pretty crazy pedestal, eh? Opportunity knocks when everyone starts talking smack and we coudln't pass up the chance to throw some gasoline on those flames of discontent...

We challenge anyone competing in the Opens (or just participating with WOD 12.4) to swagger into CFNH anytime during Friday or Saturdays's training hours and put up a score of 1 Round or better.

Incentive? Do so and we'll buy you a pair of Reebok CF Shoes, Inov8's, or Oly Lifting Shoes along with your choice of Skins or an Rx'd Speed Rope.

Let's see what this blooded crew has inside them. Get some, freaks. Fasterrrrrrr.

Warm-up Drills (03.16.2012)
Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds for Quality of:
12 x Med Ball Cleans (40/20lbs)
12 x Push-ups
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Bench Press 3-3-3+'' (03.16.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Dodge This'' (03.16.2012)
Complete each round individually for time with 2:00 Rest between efforts:
10 x Ground-2-Overhead (155/115lbs)
50 x GHD Sit-ups
Run 800m
10 x Ground-2-Overhead (155/115lbs)
50 x GHD Sit-ups
Run 800m

Post times to comments.

Burpee Challenge (Optional)
73 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.16.2012)
''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.

17 comments:

Anonymous said...

Bench Press...165 x 5
"Dodge This"...24:16
135# & Abmat

-Dubs

Anonymous said...

Bench Press: 175# x 7

Dodge This: 17:00
135# & Abmat

Bob

Grinster said...
This comment has been removed by the author.
Grinster said...

"Dodge This"

Complete each round individually for time with 2:00 Rest between efforts:
10 x Ground-2-Overhead (135lbs)
50 x Abmat Sit-ups
Run 800m
10 x Ground-2-Overhead (135lbs)
50 x Abmat Sit-ups
Run 800m

18:20 (subtracted rest)

12.4 I will see you tomorrow morning!

~Chase

Morgan said...

Bench - 110X4

Dodge This

21:30 - 105 lbs

Morgan

Anonymous said...

Dodge This'

23:00

Filipe

Dutch said...

BP 235x1 (alpha-tard weight for me according to Tiffany; she was right my shoulder is killing me)

Dodge this 15:46 (115# and abmat)

Thought I had Davidian beat only to watch him fly past me in the last 250m. Next time!
Mike V.

Anonymous said...

Bench 125*12
Dodge this 15:28
115 g2o
GHD

Davidian

Alison said...

Bench Press 3-3-3+
75/80/85x3
"Dodge This"
2 rounds each:
10x deadlift 105#
10x30# DB clea-2-push jerk
50 GHD
800m Run
1ST round-10:20
2ND round 11:17

lewis.robertdavid@gmail.com said...

20120316
Close Grip Bench Press 3,3,3+
Warm-up Sets: 75x5, 95x5, 110x3
Working Sets: 130x3, 150x3, 165x6


"Dodge This"
Complete each round individually for time with 2:00 Rest between efforts:
10 x Ground-2-Overhead [155]
50 x GHD Sit-ups
Run 800m

R1 - 9:38
R2 - 8:52


-Bert

laura b said...

Bench Press 3-3-3+
85# x 6

"Dodge This"
DFL:00

Kim said...

Bench 75x5
Dodge This 22:50

Mtn Rob said...

Bench Press 333:
170x6
Dodge This: 22:24

Traps said...

Dodge this
17:58

Jay

Anonymous said...

Strong Asian Gentlman: Bench Press; 165@1

21:35

Joshua said...

Bench Press 5,5,5+
155x5/175x5/195x13

Dodge This
w/ Med-ball Sit up's
Round 1: 7:47
Round 2: 7:55

CrossFit Games Open WOD 12.4
150x WB Shots, 90x DU's, 1x Muscle Up
241 reps

Anonymous said...

yeahhh
SAG is back?!?!?!?!?